The Benefits of Cashews and the Best Ways To Eat Them, According to a Nutritionist

Velvety, buttery, creamy, and almost sweet in flavor, cashews are perhaps the easiest nut to snack on. They’re also a major staple in plant-based and non-dairy diets because they lend themselves so well to sauces and dairy alternatives from milk to cheeses. And what about the benefits of cashews, are they a good choice nutritionally? Totally, they have some superpowers that make them stand out among other nuts in your snacking bowl. We spoke to a nutritionist to get her expert insights on why this delicious nut deserves a place in your daily diet.

The Nutrition of Cashews 

Cashews are a great source of copper, a mineral necessary for forming red blood cells, processing cholesterol, and maintaining the functioning of your immune system.

These nuts have another important benefit that usually flies under the radar—they’re high in antioxidants. “The most impressive nutritional component of cashews is their antioxidant content which consists of phenolic and flavonoid compounds. The phenolic compounds especially provide significant antiinflammatory and antimicrobial properties,” says registered nutritionist Staci Gulbin.

The Health Benefits of Cashews

Heart Health

Cashews show promise in reducing inflammation in the body linked to chronic conditions like obesity and heart disease, says Gublin. “The nutrient in cashews that stands out most to me is magnesium. One ounce of unsalted, roasted cashews contains 73.7 milligrams of magnesium, or around 20 percent of the recommended daily value. This, along with 13.2 grams of total fat per ounce, of which 75 percent is unsaturated 'healthy' fat, is what makes them so beneficial for heart health.”

Indeed, studies have demonstrated that a regular consumption of cashews has the ability to lower overall cholesterol and LDL or “bad” cholesterol levels, leading to major cardiovascular benefits.

Weight Management and Satiety

The combination of protein, healthy fats, and fiber in cashews makes them a satisfying snack that can help curb cravings and support weight management, says Gublin. She points to a new study which demonstrated that a daily intake of cashews helped reduce waist circumference and oxidative damage in adolescents who consumed them for 12 weeks. Both are important markers for metabolic health.

Brain Function and Mood Regulation

Cashews have been shown to provide support for cognitive health and may protect against age-related cognitive decline, thanks to their significant levels of unsaturated fatty acids, proteins, and polyphenols. They are also rich in tryptophan, an amino acid that the body uses to produce serotonin, which may help with mood regulation and mental health. In fact, a 2023 study showed that cashews and other nuts may help lower the risk of depression in adults.

Blood Sugar Management

Cashews have a low glycemic index of 25, which means consuming them in moderation is unlikely to create spikes in your blood sugar level. Additionally, a 2019 study demonstrated that regularly consuming cashews has the potential to reduce serum insulin and the LDL-C/HDL-C ratio in individuals with Type 2 diabetes.

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The Best Way to Eat Cashews

To maximize their health benefits, cashews are best raw or lightly roasted without oil (also known as dry-roasting). 

Gublin suggests crushing cashews and sprinkling them over yogurt, oatmeal, or salads. Also good way to enjoy them is by adding the nuts to baked goods like whole grain breads, muffins, or cakes,

If you’re more adventurous, you can also soak cashews to make vegan cheese, creamy pasta sauce, vegan desserts—like our Vegan Chocolate Pudding—and more.

Cashew butter: Another highly nutritious option, says Gublin. And, you can make your own: "Blend them in a food processor with a teaspoon of oil and a bit of your preferred sweetener and spices for a super easy, homemade cashew butter." 

Cashew milk: This is not so much nutritionist-approved. Cashew milk is not on par with raw cashews as some of the benefits are lost during processing. “Unless the milk is fortified, it’s stripped of the good fats and is a weak substitute for cashews in their raw form,” notes Gublin.